Working from home posture can make or break your wellbeing.
Taking the time to have a proper working environment is something that should happen by default at the office. As more and more people are switching to working from home, their posture can be the last thing they think about – until the end of the day that is!
At the office in the UK, for example, staff must undergo DSE training, which is Display Screen Equipment Training.
But how is this applied at home, if no professional goes to the home of the worker to check out their working environment?
New working from home posture tools can be as diverse as ironing boards used as laptop stands, through to home-made sit-stand desks.
But it’s not as simple as just sitting or standing, both of those aren’t good for you for long periods of time. And one of the problems for posture with working from home is that, actually, many people move *less* than they did at work – because there are other people to walk over to, or the sultry lure of you-know-who in accounts to go and ogle at (just guessing!).
If you just have a laptop for work, and don’t use an external monitor, keyboard and mouse, then you’re at a real postural disadvantage, and it’s something that needs sorting sooner rather than later!
Even a simple laptop stand is beneficial so long as you have a keyboard and mouse to hand.
Luckily there are lots of solutions to help, ranging from simple exercises and stretches all the way through to electric sit-stand desks and even virtual environments.
If you're suffering from neck and back pain at your computer or laptop, it could be because your screen isn't at the right height! 🤔 Check below to see if any of these are you 👇
🌟 If your screen is too high👆you're craning up to see it.
🌟 If your screen is too low👇you're craning down to see it.
🌟 If your screen is too far away, you're craning forwards to see it!
Here's how to get your screen at the right height 👇
1. Firstly get your chair sorted out, with your hips a bit above knee height and your feet flat on the floor.
2. Now make sure your keyboard and mouse 🖱 are at the same height as your arm if your elbow's bent at 90 degrees. You might need a footrest and a higher sitting position for this.
3. Now do whatever it takes to get your screen at the right height. You can use a monitor stand if you're using a screen, or a laptop stand if you're using a laptop. You can even use a stack of books 📚 to raise your screen. The top of your screen needs to be around eye 👀 or eyebrow height.
4. Now check and make sure your screen is about an arm's length away. Yay! Better desk posture sorted 🙌
Neck pain is one of the top culprits for sitting too long and uncomfortably at your computer or laptop. Here's a few reasons why you could be getting that achey, tired neck that's been annoying you! 😣 👇
🌟 1. Your keyboard may be too low, so you're pulling down to type
🌟 2. Your keyboard is too high, making you raise your shoulders and scrunch your neck 😣
🌟 3. Maybe your screen is too high, so you're craning to look up at it
🌟 4. Maybe your screen is too low, so you're pulling down to see into it
🌟 5. You're not taking enough breaks. If you haven't stepped away from your desk in a while, do it now! 🚶♂️ Go on, you know you'll feel better for it! 😉
If you do get neck pain at the computer, there's plenty you can do! Asking an Ergonomist to review your working environment is a no- brainer 🙌
🌟 See link in bio or visit posturestars.com to see how I can help 😊
🌟 Every 30 minutes, try sitting for 20, standing for 8 and moving around for 2 minutes🚶♀️If this is possible for you to try today, give it a go! The important thing to remember is not to sit in the same position for long periods of time. It will leave you feeling achey and tired 😴
🌟 Every 20 minutes, see if you can look away 20 feet for 20 seconds. If your eyes 👀 are tired and sore, you're going to end up falling further and further into your screen. So giving your eyes a rest really helps your productivity and your posture too!
Why does this make you more productive? 🤔
🌟 Because taking a break from the tunnel vision, gives us the energy to get more done in less time! 💯 And it feels better too 🙌
5 GREAT WAYS TO USE YOUR BOOKS TO HELP YOUR POSTURE
Thought all those books on your book shelf were just for reading, think again! Grab some books 📚 off the shelf (cook books work the best!) and try out these simple, no-cost ergonomic tips for better posture!
🌟 Follow me for lots more Posture and Ergonomic Tips 😊
Your Sit-bones or bum-bones, whatever you want to call them! 🤷♂️ are really useful particularly if you are working on a office seat or if you are a musician like a pianist.
🌟 So, how do we find our sit-bones? Easy! Find a nice and comfy chair (padded if poss), take your hands and slide them in from the side, palm up, under your backside, and feel around for the two round bones. They’re in there, I promise! 💯
🌟 Sit-bones are bones in your butt for sitting on, they are there to support you when you are sitting, just like you have feet for standing on! They're your feet for your seat.
🌟 When you have found them, have a big slump and notice that they disappear in front of your hands and they're not supporting you, then try sitting up far too straight so that they disappear away behind your hands. You will notice you can hardly breathe 💨 and they aren't supporting you anymore either and it's far to tiring!
🌟 You can tell, somewhere in the middle is where those bones are and if you get them in the right place you'll have good support for a relaxed neutral spine, letting your sit bones rest into your chair, leaving your spine nice and long, and your head balancing freely on top of that nice long comfortable spine. Yay! Well done 🙌
🌟 What are you sitting on right now?🤔 Let me know 👇
Want to learn how to sit on your sit-bones, an Alexander Technique teacher can show you how. See link in bio or visit posturestars.com for in-person and online Alexander Technique sessions 😊
Jaw tension can add to all sorts of tension in your head, neck and shoulders 😣
🌟 Try these 3 steps to make it much better! 👇
🌟 1. Bring yourself into a nice open, neutral posture.
🌟 2. Think about letting go of your tongue and softening it. It goes all the way down the front of your neck, so you don't want to be holding around this area. Notice how you can type or use your phone📱without tensing your tongue or jaw. No effort required, just let it go!
🌟 3. Think about having a little space between your upper and lower teeth, even with your mouth closed. You can still have a nice resting jaw, without it having to be clamped up into your upper teeth.
Follow for lots more simple posture and pain relief tips at your desk 👩💻
🌟 Check out Lena @thefaceyogaspace for fantastic facial exercises to relax tense face muscles! 🙌
Do you forget your posture while you're at your computer? 👩💻 It's so easy to, isn't it! But looking after your posture helps you feel more comfortable and you can get more done too! 🙌 Take a look how 👇
🌟 Good posture supports your torso, to support your arms. Supporting your arms well means they won't hurt when you type! 👩💻
🌟 Good posture helps you breathe 💨 more easily and digest more easily. Easier breathing helps you feel calmer and more relaxed 🧘♀️
🌟 It helps keep your neck and shoulders open and upright, so they don't ache! Having an open, upright body also means better balance and less pressure on your joints.
Like and Share and let's help spread the message that good posture matters! 😊
Here are 5 helpful tips to help you manage your posture better. So you have less tension in your spine, helping reduce the likelihood and severity of your migraines👇
🌟 1. Firstly and most importantly if you're working away from the office have a dedicated workspace at home that you can set up ergonomically 👩💻
🌟 2. Make sure you've got a good seated posture. If you're sat too low, your elbows will be lower than your wrists which can hurt your arms where they press on the desk 😣 Try using cushions to raise yourself up to a better height at the desk. And make sure your back is supported!
🌟 3. Have a nice lie down to give your spine a rest. Lying down in semi-supine, which is an Alexander Technique exercise is great for this 🙌
🌟 4. Take plenty of breaks and making time for movement to give your spine a bit of activity 🚶♀️
🌟 5. Make sure you get plenty of restorative sleep 😴 If you're a front sleeper try to sleep on your side it's going to be better and put less pressure on your spine.
Are you suffering from back and neck pain during and after working at your computer? 👩💻
If this is you try these 3 Simple Tips to help you become more posture aware with less tension and pain 🙌
🌟 1. Stop trying to sit up straight, and instead sit up 'neutral'. Think into yourself as growing and expanding not tightening and stiffening.
🌟 2. Take a moment to check in on your jaw and neck. Are you tightening them? 🤔 Could they be more relaxed? Try relaxing them and see how letting go of neck and jaw tension let's go of back and chest tension too 💨 Better?
🌟 3. Finally, do your eyes feel squinty and tight? 👀 Try letting them go! Tightening your eyes doesn't help you see any better, but it does add tension, which is the enemy of good posture.
Now you're a lot less stiff and tight, so you can sit in a nice neutral posture with much less tension. Ahhhh! 🙏
🌟Save this post to have less neck and back pain at your computer! 🙌
Improved Posture has so many benefits, both physically and mentally! 🙌
Here are my Top 5 Benefits 👇
🌟 1. IMPROVED CONFIDENCE - Great Posture works wonders for your confidence 🙌 A study where students adopted upright poses🚶♀️ were found to be much more likely to entertain positive beliefs about themselves than students who were encouraged to slouch.
🌟 2. FEELING HAPPIER - Happiness and Posture are closely intertwined 😊 A study found that patients with mild to moderate depression felt more alert and reported less anxiety after changing their posture to keep their back and shoulders upright while sitting.
🌟 3. LESS PAIN - Having an open, upright body means better balance and less pressure on your joints. Your skeleton is there to support you - let it do it's job!
🌟 4. LESS STRESS AND ANXIETY - As well as helping you feel better physically, better posture means easier breathing 💨 Easier breathing helps you feel calmer and more relaxed 🧘♀️ Try this - sit up as straight as you can by tensing, and notice how it restricts your breathing💨
🌟 5. LOOKING BETTER - It's easy to spot someone with good, effortless posture, they stand tall, with open shoulders and a long neck and an air of confidence! 😎
Which benefit do you think is the most important? I'd love to know 👇😊
🌟 Want to know more about happiness and posture? Check out my blog at 👇 https://posturestars.com/happiness-and-posture/
4 EASY WAYS TO BE MINDFUL OF YOUR POSTURE AT THE COMPUTER 👨💻
It's so easy to go on auto-pilot when you have a busy day at the office or working from home! Just one more email!......
That's why it's important to be mindful of your posture during your working day. knowing when it's time to move around, rest your eyes and check in on how you are sitting all help you feel more comfortable with less pain during your working day🙌
Here are 4 easy ways to be mindful of your posture and wellbeing 👇
🌟 1. Sit down well in the first place to start sitting well as you work. If you sit down badly to start with, you can only get a better position by tensing yourself 😖
🌟 2. Pay some attention to yourself as much as you're paying attention to the screen that will drag you in! 🖥️ Don't let your head get dragged into the screen. If you find your head is jutting forward to see the screen better, you can always increase your font size. This will help prevent shoulder and neck pain.
🌟 3. Resting your eyes 👀 is very important. Looking away from the screen and becoming aware of your surroundings helps rest your eyes. A top tip is after 20 minutes at a computer spend 20 seconds looking at something 20 feet or more away!
🌟 4. If you're starting to feel your posture getting drained and your tiring out, just stop what your doing at the computer get up and move around!🚶♀️
Being mindful of your posture will give you more energy, less pain and leave you less stressed! Yay!! 😁
🌟 Save this to help you be more mindful at your computer or please share with a friend who spends a lot of their day sat at the computer 👩💻🙌
It's time to take a break from your desk and give your poor back a rest!
🌟 Try this really easy exercise! It's a Alexander Technique exercise called Semi - supine 👇
🌟 Grab some books 📚 off your bookcase, cook books are great!
🌟 Lie on something comfy on your back, with your head resting on the books
🌟 Rest your hands on your tummy, knees up in the air with your feet flat on the floor
🌟 Then you're looking to let go of your back, let go of your neck, let go of your head and do some extra special thinking 🙏 That thinking is about coming to quiet and stopping and it just gives a chance for all that tension to release 💨
🌟 So you let your neck release to allow your head to release, so your back can release. It becomes more and more easy the more you practise, 10 minutes a day is all you need! 🙌
Like 💙 and Share with your colleagues or friends who need a break from their computer! . . . . #alexandertechnique #alexandertechniqueteacher #posture #deskworkers #exercise #computerpain #semisupine #mindfulness #posturehelp #workingfromhome #backpain #neckpain #computerpain...
💫 You can see in the first pic the phone screen dragging me in. Literally. Our eyes lead our posture down and into the screen, drawing our heads down with it as they go. And this posture over time leads to what's called "text neck", the jutting forward and down of our heads on our necks. And look at my rounded shoulders.... Ouch! 😖 My neck definitely didn't like me sitting in this position.
If you want to beat it, you've got to learn a different way of looking at your phone. It's simple to do but hard to remember! 👇
💫 As you can see in the second pic, I have simply brought the phone up to me, instead of me going down to the phone. 'Dock' the phone to you instead of the other way round. Much more comfy and no more neck pain! 🙌
Give it a go today! 🙂👍 . . . . . #textneck #neckpain #posture #posturetips #posturecoach #alexandertechnique #alexandertechniqueteacher #posturepain #wellbeing #mindfulness...
Your Sit -bones or bum bones, whatever you want to call them, are really useful particularly if you are working on a office seat 💺 or if you are a musician like a Pianist 🎹 or Guitarist 🎸
🌟 SIT-BONES are the bones in your butt for sitting on, they are there to support you when you are sitting, just like you have feet for standing on!
🌟 Give it a go! Sitting this way means you'll have good support for a relaxed neutral spine, letting your sit-bones rest into your chair, leaving your spine nice and long, and your head balancing freely on top of that nice long comfortable spine. Yay! Well done 🙌
🌟 For lots more Posture help go to posturestars.com 💫 . . . #posture #alexandertechnique #sittingposture #howtosit #alexandertechniqueteacher #sitbones #musician #musiciansofinstagram #guitarist #pianist #deskworkers #musciansofinstagram...
Here's my Top Winter Posture Tip! ❄ Next time you are stood out in the freezing cold with your shoulders raised up to your ears and your body all tightened up to hide from the cold 🥶.....let all that tension go! It isn't going to keep you any warmer and it will only make your shoulders and neck ache 😖 . . .
Posture check! Are any of the before's below you? 🤷♂️ Are you getting fed up with neck and back pain when using your devices? 😩
Don't worry! Help is at hand 🖐️ Here's some quick and easy tips to help improve your Posture 👇
🌟 Are you using your Laptop flat on the desk? 👩💻 Craning forward with #forwardheadposture OR are you using a Laptop stand, like the #nexstandk2 to bring the screen to eye level 👀 and using a separate keyboard and mouse 🖱
🌟 Are you suffering from #nerdneck from scrolling on your phone looking down at it? OR are you bringing your phone up to you 🤳 Sitting in a nice and neutral posture 🙌
🌟 How do you watch TV in the evenings? 📺 Are you a sofa slumper? OR do you sit with nice upright posture with cushions behind your back for added support!